Rajsthani Recipes
 
Bharma Lauki  
 
Serves 4

Ingredients

1 No - Medium Size Bottlegourd

Stuffing
Ingredients

200 gms - Grated Paneer

1 Tbsp - Chopped Ginger
20 Pcs - Broken Cashewnuts 1 Tsp - Finely chopped
Green Chillies
15 Pcs - Raisins 1 Tsp - Salt ( To Taste )
4 Tbsp - Chopped Coriander Leaves ½ Tsp - Pepper Powder

Gravy
Ingredients

3 Tbsp - Oil

 4 Nos Tomatoes
2 Nos - Cloves 1 Tsp Salt
2 Nos - Cardamom 1 No Green Chilli
1 Tsp - Cumin Seeds 1/4 Inch Ginger
2 Nos - Bay Leaf 1 Tsp Red Chilli

Powder - Made to Paste in a Blender
Ingredients

1 Tsp - Coriander Powder

 3 Tbsp - Chopped Coriander Leaves
1 Tsp - Mango Powder  

Garnish
Chopped Coriander Leaves

Method
1. Peel the Whitegourd and cut into two Pieces.
2. Add a pinch of Salt and little Water and pressure cook it for 1 whistle.
3. Remove the seeds and make a hollow in both the pieces.
4. Mix all the Ingredients of the Stuffing together and then fill it in the Whitegourd.
5. Cook the Stuffed Gourd in water till it turns soft.Keep aside.
6. Heat Oil in a Kadhai and then add Cloves,Cardamom,Bay Leaf and Cumin Seeds to it.
7. Add Tomato Puree to it and cook well. Add the Indian Spices to it and mix well.
8. Add Water according to the desired consistency needed.Add Coriander Leaves. Check the Seasoning and adjust accordingly.
9. Cut the Cooked Stuffed Gourd into round pieces and place them in Serving Bowl.
Pour hot gravy over it and garnish well with Chopped Chopped Coriander Leaves.

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal)

352.24

Carotene ( μg )

1274.3
Protein (g) 14.46 Vitamin C (mg) 21.79
Carbohydrate (g) 15.78 Mg  (mg) 94.76
Fat (g) 25.97 Na  (mg) 18.57
Fibre (g) 3.24 K  (mg) 274.5
Minerals (g) 2.76 Mn  (mg) 0.63
Calcium  (mg) 197.11 Zn  (mg) 1.19
Phosphorus  (mg) 216.78 Cr  (mg) 0.11
Iron  (mg) 2.1    

Modification
Reduce oil and cashews used for preparation
Add chopped onions to the stuffing.
Use paneer made with low fat milk

Ingredients

1 No - Medium Size Bottlegourd

Stuffing
Ingredients

200 gms - Grated Paneer

1 Tbsp - Chopped Ginger
10 Pcs - Broken Cashewnuts 1 Tsp - Finely chopped Green Chillies
15 Pcs - Raisins 1 Tsp - Salt ( To Taste )
4 Tbsp - Chopped Coriander Leaves ½ Tsp- Pepper Powder

Gravy
Ingredients

2 Tbsp - Oil

 4 Nos Tomatoes
2 Nos - Cloves 1 Tsp Salt
2 Nos - Cardamom 1 No Green Chilli
1 Tsp - Cumin Seeds 1/4 Inch Ginger
2 Nos - Bay Leaf 1 Tsp Red Chilli

Powder - Made to Paste in a Blender
Ingredients

1 Tsp - Coriander Powder

 3 Tbsp - Chopped Coriander Leaves
1 Tsp - Mango Powder  

Garnish
Chopped Coriander Leaves

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS
Energy (Kcal)

296.14

Protein (g) 13.67
Carbohydrate (g) 14.94
Fat (g) 20.46
Fibre (g) 3.2
Minerals (g) 2.67